Warm up:

Row 200m at these damper settings:

1,3,5,7,9

Try and expend equal amounts of energy for each setting. Notice differences.

Then do 2,6,10

WOD:

20 calorie row
30 burpees (jump onto 45lbs plate, hit full extension before jumping off plate)
40 dumbbell ground to overhead (45/35)
50 toes to bar
100m walking overhead lunge (45/25)
150m sprint

Standards for workout here: http://games.crossfit.com/features/videos/individual-standards-regional-workout-6

CrossFit Mean Streets
Downtown LA

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